CROSSFIT

FRI, AUG 15

DYNAMIC WARM-UP | 10:00

3 sets:

20 jumping jacks

10 kettlebell deadlifts

Single-arm kettlebell overhead carry/arm (50 ft)

10 kettlebell bent-over rows

10 kettlebell goblet squats

BROAD JUMPS | 5:00

EMOM 5:

3 broad jumps

RX

AMRAP 12:

100-m single-KB suitcase carry (53/70 lb)

7 right-arm KB snatches

7 left-arm KB snatches

INTERMEDIATE

AMRAP 12:

100-m single-KB suitcase carry (35/53 lb)

7 right-arm KB snatches

7 left-arm KB snatches

BEGINNER

AMRAP 12:

100-m single-KB suitcase carry (12/18 lb)

7 right-arm single-arm KB swings

7 left-arm single-arm KB swings

ABOUT THE WORKOUT

INTENDED STIMULUS

• 6-9 rounds.

• 1:30-2:00 per round.

• Unbroken suitcase carries in roughly 1:00 each round.

• Moderate-to-heavy kettlebell snatches in 2 sets or less per arm each round.

• This workout gets grippy quick; switch hands frequently.

CORE WORK | 6:00

Accumulate:

100 kettlebell side bends– Use workout kettlebell or heavier.

STRETCHING | 5:00

1 set:

1:00 lacrosse ball shoulder mash/side

1:00 child’s pose stretch